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Julie Alles R.D.L.D.C.L.T. - The Complete Idiots Guide to Glycemic Index Snacks

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Book:
The Complete Idiots Guide to Glycemic Index Snacks
Author:
Julie Alles RD LD CLT / Lucy Beale
Publisher:
DK Publishing
Genre:
Books / Home and family
Year:
2011
Rating:
3 / 5
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Includes over 200 delicious snacks and small plate meals, each with a low GI rating
Offers recipes for each part of the day, including vegetarian and vegan alternatives
When food is just a few steps away, its hard to keep snack cravings at bay and your waistline slim. With this low-glycemic cookbook, you dont have to stay away from snacks, and you wont put on weight!
With over 200 delicious and healthy snack recipes, The Complete Idiots Guide to Glycemic Index Snacks is an invaluable reference for choosing foods according to their Glycemic Indexa system of classifying carbohydrate-based foods by how much they raise blood sugar.
Every recipe includes a value of its glycemic load, along with a full nutritional profile. It takes all of the guesswork out of healthy snacking! With a full range of snacks, appetizers, and small plate meals, you will never run out of ideas for what to eat. Glycemic Index Snacks even offers recipes for vegetarians and vegans. Practical and easy to use, this is the one cookbook anyone concerned with their blood sugar will want to have in the kitchen.
Youll be amazed at how satisfying a low-glycemic diet really is. By keeping your blood sugar steady and low, you wont experience the hunger pangs that come with an insulin-spiking diet. Youll stay full, and youll have no problem shedding or maintaining weight. Avoid diesease like diabetes, insulin resistance, heart disease, and obesity by following the glycemic index.
Enjoy breads, dips, flavorful veggies, soups, curries, wraps, quesadillas, and kabobs, just to name a few!

Julie Alles R.D.L.D.C.L.T.: author's other books

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Table of Contents

For Patrick

Introduction

When you gotta snack, you gotta snack. And the good news is glycemic index snacks offer you the best results in a satisfying bite: sustained energy, delicious food that wont stretch your waistline, and high-quality healthy ingredients.

Say good-bye to your past snacking habits! Perhaps you grabbed somethinganythingon the run; selected high-fat, high-starch, or high-sugar packages from a vending machine; or skipped snacks altogether, which left you fatigued and overly hungry at your next meal. With this cookbook, you can relax and eat snacks guilt-free.

The recipes in this book are designed to give you the best of eating and the best of snacking. Youll find light snacks for the times when you want vegetables, fruit, cheese, or tofu. Serve up heartier meat or legume snacks when you need long-term sustained energy. Enjoy sweet treats when your sweet tooth demands satisfaction, yet your mind reminds you to eat something healthy.

If you prefer to eat vegetarian fare, youll find almost half of the recipes in these chapters meet your dietary preferences. Many recipes are also gluten-free and dairy-free so you can eat to meet your health needs.

The glycemic index is a time-tested way to eat healthy. Youll keep your blood sugar and insulin levels in a healthy range. This means youll be enjoying fabulous foods while reducing inflammation, thus lessening the risk of chronic health issues. Youll be less likely to gain weight, and most likely, youll even lose weight as you eat low-glycemic snacks.

Ive taught groups about the glycemic index for more than 10 years, and Ive eaten based on the glycemic index for nearly 15. I love the results in my energy levels, happy moods, and waistline. I hope you will, too!

How This Book Is Organized

This cookbook is divided into four parts:

In Part 1, The Art of the Snack, I discuss the health and weight-loss benefits of the glycemic index and the glycemic load. Youll use these well-researched guidelines to learn how to eat a healthy snack. All the recipes are low glycemic, with a calorie count that ranges from 100 to 300 and a glycemic load under 10. In these chapters, you also learn how to shop for and stock your pantry with low-glycemic ingredients.

Part 2, Mostly Meatless Snacks, offers you lighter-fare recipes for vegetables, salads, fruit, dips, sauces, salsas, and cheese. Youll find recipes for tofu here, too.

Part 3, Heartier Fare, gives you recipes for beef, poultry, seafood, pork, and lamb. These high-protein snacks give you long-term sustained energy. A special chapter on legumes offers you high-protein recipes that are both filling and economical. The chapter on breads and grains lets you fill your desire for starches with low-glycemic choices.

Finally, Part 4, Sweet Treats, presents a variety of cookies, cakes, cupcakes, custards, and puddings that will give you a sustained energy lift. Youll find recipes for trail mix and granola bars to take along on outdoor adventures. A beverage chapter helps you solve the problem of finding a refreshing beverage that tastes good and isnt filled with sugar, high-fructose corn syrup, or artificial sweeteners.

At the back of the book, Ive included a glossary of the cooking terms used in this cookbook, a list of the glycemic index values and loads of carbohydrate ingredients called for in this cookbooks recipes, and resources for where to purchase some specialized ingredients online if you cant find them in your area.

Extras

Ive included sidebars throughout to help guide you through using the glycemic index and attaining satisfying results with your cooking. Heres what to look for:

The Complete Idiots Guide to Glycemic Index Snacks - image 3

GLYCO-LINGO

With these definitions, youll be glycemic indexconversant quickly!

The Complete Idiots Guide to Glycemic Index Snacks - image 4

HEALTHY NOTE

Gain information about ingredients, cooking methods, and using the glycemic index in these sidebars.

The Complete Idiots Guide to Glycemic Index Snacks - image 5

KITCHEN ALERT

Take heed of these cautions so you use only the best cooking and healthy eating techniques.

The Complete Idiots Guide to Glycemic Index Snacks - image 6

TASTY BITE

Use these tips to enhance your cooking experience and to create delectable snacks.

Acknowledgments

Many wonderful and generous people have given me support in numerous ways during the writing of this book. Thanks to Heather and Tessa Quinton for emotional and technical support; to my stepsons, Christopher and Patrick Partridge Jr., for editing assistance; and to my brilliantly supportive husband, Patrick Partridge, who managed to lend every kind of support I needed at exactly the perfect momentfrom foot rubs to hiking trips to meal preparation and pep talks.

Special thanks to my positive and ever-encouraging agent, Marilyn Allen, and to my highly creative editor at Alpha Books, Paul Dinas.

Trademarks

All terms mentioned in this book that are known to be or are suspected of being trademarks or service marks have been appropriately capitalized. Alpha Books and Penguin Group (USA) Inc. cannot attest to the accuracy of this information. Use of a term in this book should not be regarded as affecting the validity of any trademark or service mark.

Part 1

The Art of the Snack

Snacking is an essential part of eating. We enjoy mid-morning snacks, late-afternoon snacks, and snacks at parties and the ballpark. Now you can have your snack and eat it with pleasure and zero guilt!

Low-glycemic snacks give you the best of taste and the best of healthy eating. In Part 1, you learn more about the friendliness of the glycemic index and its companion, the glycemic load.

Chapter 1

Looking at Snacks in a New Light

In This Chapter

Snacking to meet your eating needs

Snacking the glycemic index way

Paying attention to glycemic load

Promoting health and enjoyment

When was the last time you ate a snack? Most likely it was within the last 24 hours. Perhaps even several times today. If so, youre not alone.

Although weve heard many times from the experts that were supposed to eat three square meals a day, few of us can manage our hunger well enough to do that. Instead, we grab a little something mid-morning, perhaps again in the late afternoon, and maybe after dinner and before bedtime.

Some folks call this grazing; others call it plain old common sense. After all, its natural to eat when your stomach is hungry and sending you a message in the form of a hunger pang.

Successful Snacking

In a sense, this cookbook elevates the status of the snack to the importance that it deserves. After all, eating is important:

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